At the same time, strong back muscles are also the key to protect the spine, the most important part of the body. The stronger the muscle strength of the back, the more perfect the protection of the spine. Strong back muscles can protect the spine from external injury and avoid long-term bad posture leading to bending and deformation of the spine, resulting in low back pain and backache.
Therefore, everyone should pay attention to strengthening back training, which can help you avoid various common back problems after middle-aged and elderly people.
Today, Bian Xiao recommended a set of very good back muscle bodybuilding exercises for everyone, which can help you to carry out back muscle bodybuilding training effectively.
Do 3-4 groups of the following 7 training movements, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). Because there are too many movements, if you are a novice, it is suggested that you choose a few movements that you can master to join the back training plan.
Warm-up is very important-use lighter dumbbells to complete push-ups and rowing super group movements, and do 3-4 groups, each group doing 15-20 times.
Action 1, standing with rope+straight bar to do straight arm pull-down, the weight used gradually increases, and each group does 12- 10 times.
Action 2: Do the pull-ups with the horizontal bar (forehand wide grip), and do 12- 10 times in each group (if it can be done easily, you can practice with dumbbells as weights appropriately).
Action 3: Use the horizontal bar to do pull-ups (narrow backhand grip) and the horizontal bar to do pull-ups (wide forehand grip), and each group will do 12- 10 times (if it can be done easily, you can do weights with dumbbells).
Action 4: Use the horizontal bar to do pull-ups (backhand wide grip), and do 12- 10 times in each group (if it can be done easily, you can practice with dumbbells as weights appropriately).
Action 5, rowing with a fixed device (palms facing each other, if there is no such device, you can use two dumbbells to row with palms facing each other). The weight used is gradually increased, and each group does 12-8 times.
Action 6: Pull down with rope and triangular handle in sitting position, and the weight used will gradually increase, and each group will do 12-8 times.
Action 7: Row with rope and V-shaped pole in sitting position, and the weight will increase gradually, and each group will do 12-8 times.